A foggy and damp 32ºF morning as 6 PAX came to bootcamp for an end of the year BDQ. 2 others (Ponzi and Faceplant (R)) were seen through the fog and the customary jibber jabber had ensued when paths were crossed. DISCLAIMER COP SSH IC x20 LBAC ICx10 fwd. and
Category: Northeast Tennessee
Mini Murph
Disclaimer/COP – Sugar With New Year’s Day right around the corner, it was time to practice for the upcoming Murph. 2 PAX joined YHC on a 36 degree, foggy morning for a mini Murph. Warm Up Hillbilly Walkers IC 10 led by Swingline TTT IC 10 led by Hee Haw
Circle of Pain
3 PAX gathered for an after Christmas workout. DISCLAIMER PRAYER COP TTT X 10 WMH L/R x 10 Abe Vigoda X 11 Imperial Walkers x 11 LBAC Forward/Reverse x 11 Medley of Merkins- Standard Merkin (x 10), Wide Merkin (x 9), Prime Time Merkin (x 8), Hand Release Merkin (x
Roll the Die
One PAX, one 11°F morning. DISCLAIMER What was disclaimed was not spoken COP Start under the pavilion to avoid the ice SSH IC x25 – what was cadenced was not spoken Abe Vigoda IC x10 Toy soldiers and butt kicks across the pavilion THE THANG Walk to the playground. All
JOBO Reindeer Run
11 PAX showed up to put in some work on a soggy gloom in the low 50s. DISCLAIMER PRAYER COP SSH – IC x 25 Imperial Walkers – IC x 15 Hillbilly Walkers – IC x 16 LBAC – F&R IC x 10 each direction Seal Claps – IC x
A deck can build sleeves too
On a rainy 50° pre winter storm warning morning 3 pax gathered…under the pavilion, because well #arrowhead. DISCLAIMER COP ssh wmh TTT imperial walkers abe vigoda lbac Merkins THE THANG Simple sleeve building deck workout…and mostly dry too ♠️ block shoulder press ♥️ dips ♦️ Merkins ♣️ Block curls aces
Hee Haw Solo at the AO
1 PAX showed up on a mild, wet, windy Christmas Eve with a few Q options. After double checking the time/day to make sure I was at the right place, YHC chose to put the legs in motion for some good cardio while missing his brothers, and remembering those who
Twelve Intervals of Christmas
10 pax for a 12 days of Christmas themed Q with a good but of running. Weather 28ish degrees, dry and clear. This is how it went down… DISCLAIMER PRAYER COP SSH x 25IC HW x 15 IC IW x 15 IC Slow Squat x 15 IC Merkins x 10
F3 Wisemen
6 Pax showed up for a cool 32-degree morning. DISCLAIMER PRAYER COP Get Warm Lap around the track WMH – 10 count each side TTT – 10 – IC SSH – 10 – IC Downward Dog, Work on stretching the calves, into 10 Merkins OYO, into Lunge stretch each leg
Taste o’ RX Murph
7 PAX gathered with weighted packs for a Murph training session. Broke in @Pam’s newly built portable pull-up station!DISCLAIMERPRAYERCOPIW x 15 IC, TTT x 10, WMH x 10, SSH x 15 ICTHE THANGTaste o’ RX Murph (20# weighted pack or vest) Perform the following exercises at each handrail bridge: Squats